October (2016) Running Challenge
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10/1: 20 miles
10/2: 4.6 miles (am), 5.4 miles (pm)
10/3: 6 miles with the Coffee Crew
10/4: 5 miles (am), 10 miles (pm)
10/5: 5 miles
10/6: 3.5 miles
10/7: 9.5 miles
10/8: 6 miles with a 5k in the middle
10/9: 4 miles
10/10: Oh my god finally a rest day
10/11: 10 miles
10/12: 6 miles (am), 4.2 miles (pm)
10/13: 8 miles (am), 6.4 miles with the Thursday crew
10/14: Rest day
10/15: 7.3 miles with the Saturday crew
10/16: 2 miles + 13.1 HM
10/17: 3 miles with the Coffee Crew
10/18: 7.5 miles
10/19: 5.7 miles (am), 5 miles (pm)
10/20: Rest morning?
I woke up this morning and could not motivate myself to put on my running clothes and hit the road. I blame the unseasonably warm weather; I'm totally over the warm humid mornings like we had two or three months ago! It's FALL, dammit, give me some crisp, cold mornings! Would have done 8 miles this morning and 6 with my group tonight, but instead I'm doing my "doubles" back to back... using my 8 mile run to pre-game my group run. Thank goodness I have Friday totally off; I'm really off my game this week! Hopefully the weekend miles are far more enjoyable than this week's runs have been.
Upcoming Races:
10/8: Coe College Homecoming 5k: 21:26
10/16: Superhero Halloween Half Marathon: 1:42:24
11/20: Philadelphia Marathon (Goal: 3:30 or better)
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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@7lenny7 - great article - thanks for sharing!
@kristinegift - I am totally over warm/humid mornings too. I can't believe it when I walk outside in the wee hours of the morning that the humidity just smacks you in the face. But, I'm in Florida, so I should expect it. But NJ!? It's almost November! What the heck!?
There were postings about the bear in my neighborhood the last two days so today I stayed away from the street where I saw the bear because it is recycle/trash day. I had a great run but it was quite boring trying to get in around 5 miles with just a few streets to choose from. Kept looping around the same streets.
10/1 - 5.1 miles
10.2 - 7.3 miles
10/3 - travel/rest day
10/4 - rest
10/5 - 5.1
10/6 - 5.2
10/7 - hurricane day
10/8 - 7.5 miles - trail running on sidewalks
10/9 - 37 miles biking
10/10 - 5.1 miles - perfect 65 degrees
10/11 - 5 miles - still nice out!
10/12 - strength training
10/13 - 4 miles
10/14 - strength training
10/15 - 34 miles biking
10/16 - 30 miles biking
10/17 - 4.6 miles
10/18 - 4.2 miles
10/19 - strength training
10/20 - 4.6 miles
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando0 -
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10/1- 4.04 miles
10/2- Rest/Travel day
10/3- 3.47
10/4- 5.03
10/5- 3.0
10/6- 5.0
10/7- 4.4
10/8- 7.4
10/9- REST- Grumble Grumble Grumble
10/10- 5.22
10/11- 4.02
10/12- 3.01
10/13- 6.0
10/14- 4.03
10/15- 8.1
10/16- REST
10/17- 4.03
10/18- 6.01
10/19- 4.04
10/20- 6.11
Total: 82.81/70
Today's notes: Another "disappointing" run. Accorcing to Garmin, I spent 22% of my time in z3, and according to Strava, I spent 8%. Not sure how the 2 differentiate, since my z3 starts at the same BPM for both. I feel good after the run, but taking a couple walk breaks to bring my HR back into z2 did get me down a little bit. That said, I feel great after the run, so it's a mixed bag for me, a little bummed, but my normal happy that I was running!
Interesting (to me) side note: I've noticed that I'm actually a little more stiff now, running slower, than when I was running too fast....0 -
When I do a lot of indoor track work in the winter i'll get 600-700 miles out of a pair, when I run outdoors on the road it closer to 400-450.
I actually hope to get 400 miles out of my shoes - the only reason I am concerned about the wear pattern is the New Balance look like they are on pace for 200 miles tops - which seems very low for a $110 pair of shoes...
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Some videos that provide some visuals to what I am describing:
This video was suggested to me also to help with form - in particular overstriding - I thought I would share...
https://www.youtube.com/watch?v=PcWsOM144xo
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BTW..it should be 15.5 to go not 16.5Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »It seems to always be an update behind. I ran 8km this morning so I am now at 30 km with 40 to go
Another 5.5 this morning for a total of 35.5 with 34.5 to go!!
I ran 5.5 on Thursday and another 8 yesterday! Total of 49 with 21 to go!!
Ran 5.5 today. Total of 54.5 with 16.5 to go!
Another 5.5 today. Total of 60 with 10 to go!!
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2 mile run this morning plus .7 walk then 15 min stretching and pilates. My garmin was dying and knees hurting so I cut the run short. But at least I got out there!2
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@Joanna2012B awesome job! you're totally going to make/exceed your goal!1
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@greenolivetree great job getting out there and getting it done0
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MNLittleFinn wrote: »So, I was looking at my training logs, and I realized that my long runs were almost always been closer to 35% of my weekly mileage, and I've decided that I want to try to bring that down to closer to the JD recommended 25%. So, in that vein, my next 4 cycles (including this week) are going to look like this:
4-6-4-6-4-8<- I've run 3 runs of the first week of this cycle)
4-7-4-6-4-9
5-8-4-6-4-9
5-9-4-6-5-10
weekly mileages will be: 32, 34, 36, 40
In general, I'll be doing each cycle for 3 weeks, then running a cut back week in which I'll cutback my weekly total by about 30%. Running like this, I'll get to my 40 mpw goal by right before new years. This, of course, is with the caveat that, if I need a cutback week at a different time, or want/need another week at one distance, or the normal, I need to run less, I'll do that.
At that point, I'll be looking at making y thursday into a speedwork, either a tempo run, or cruise intervals, or a HM pace run, and decide on distance/duration when I get to that point.
Only reason I'm doing all this thinking is that I only really have two modes: Obsessive organizer and Total Slob who's off track
You are really hitting it good. Smart build-up. You are going to great.
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Thanks @Stoshew71 I'm really putting the effort into keeping my Long Runs cloose to 25% of weekly mileage since I did not so great at that before. I'm hoping that will mean I have a good mileage base before I start Marathon training, If I decide to go for it.....Really tempted to just sign up and make that my goal for next year. Since the race isn't until October 1, I have a lot of time to get my mileage up!You are really hitting it good. Smart build-up. You are going to great.2 -
1/10: 5.09 km (running and squatting in a cornfield scaring people in my PT job for Halloween season)
2/10: REST
3/10: 5.02 km (1/3 interval, 2/3 steady treadmill run) + 20 mins yoga + strength exercises (arms and core)
4/10: 5.01 km (steady treadmill run) + 20 mins yoga
5/10: 5.16 km (minimal progression run) + 20 mins yoga + strength exercises (shoulders and core)
6/10: 5.03 km (interval treadmill run) + 20 mins yoga + strength exercises (chest and legs)
7/10: 5.20 km (interval treadmill run) + 20 mins yoga + strength exercises (upper back and core) + 4.00 km (running and squatting in a cornfield)
8/10: 5.00 km (running and squatting in a cornfield)
9/10: REST
10/10: 10.39 km (general hike and spelunking in a cave)
11/10: 5.03 km (interval treadmill run) + 20 mins yoga + strength exercises (shoulders and core)
12/10: 5.00 km (mild progression run) + 20 mins yoga + strength exercises (arms and legs)
13/10: 4.74 km (steady pace run) + 20 mins yoga + strength exercises (chest and core)
14/10: 3.50 km (interval treadmill walk/run) + 20 mins yoga
15/10: REST
16/10: REST
17/10: 5.06 km (interval treadmill run) + 20 mins yoga + upper body and core exercises
18/10: 5.00 km (interval treadmill run) + 20 mins yoga
19/10: 5.01 km (steady pace treadmill run) + 20 mins yoga + shoulders and core exercises
20/10: 5.00 km (mild interval treadmill run) + 20 mins yoga + arm exercises
Current PR: 5K in 32:50 / 10K in 1:12:07 / 20K in 2:45:11
Races:
20/10-01/11: Zombies Run! App 2016 Fall Virtual Run0 -
10/1 - 12.2 mile group run. It was a nice cool morning.
10/2 - Rest day with much over-eating.
10/3 - Overslept, but squeezed in a short 3.1 miles.
10/4 - Bodypump class, then a TOUGH Abs/Core class. Finally won the Snooze Button Battle!
10/5 - 5.06 miles. After last night's rain, we have officially begun slippery leaf season.
10/6 - Taper / rest day. Only 10 days until IMT Half Marathon. Can't wait...love the race day atmosphere!
10/7 - 5.01 miles. Chilly and windy today = long sleeves and tights
10/8 - 7.9 miles. Lovely morning.
10/9 - Rest day.
10/10 - Sick day...quick 24-hour virus.
10/11 - 4.65 miles.
10/12 - 5.0 miles. Windy. Negative splits...whoop!
10/13 - Family sick day...wife/daughter have whatever I did.
10/14 - 5.06 miles. Relaxed, easy...felt like I could go forever. Alas, there is a race to be run on Sunday and a job to go to.
10/15 - Pre-race rest day.
10/16 - 13.37 miles.
10/17 - Rest / Recovery
10/18 - 3 mile recovery run. Hurt a bit in the hips.
10/19 - 5.09 miles.
10/20 - 5.01 miles. Cool and comfortable.
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@skippygirlsmom - That is so cool that another coach has taken interest in Skip!
@MNLittleFinn - I think your plan sounds great!
Yesterday I got out and ran for the first time since my half marathon on Sunday. 3 miles and OMG, my hamstrings were both screaming at me. I think that I completely underestimated the toll that all out racing two half marathons on back to back weekends would take on my legs. I am going to take another rest day today and hit the foam roller. I have a month of "whatever" time before I start my training schedule for Boston. Hoping to find a way to balance out recovery and maintenance. I anticipate lots of yoga and core work this next month.2 -
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October goal: 50 miles
10/1: 1.75 miles
10/2: 3.15 miles
10/3: 2.25 miles
10/4: 2 miles
10/5: 2 miles
10/6: Rest Day
10/7: 2 miles
10/8: 2.25 miles
10/9: 3.15 miles
10/10: 2.25 miles
10/11: 2.25 miles
10/12: 2.5 miles
10/13: 2 miles
10/14: Rest Day
10/15: 4.19 miles (2.25 + 1.9) <<<
10/16: 2.25 miles
10/17: 2.25 miles
10/18: 2.5 miles
10/19: 2.25 miles
10/20: 2.25 miles
Total/October: 43.2 miles
Had to talk myself into running this morning. I got up at a decent hour and went out for my bike ride...got out early enough to get in almost an 11 mile ride. Then, when I got back, I was kind of done. If Fergus (my dog) hadn't been whining to go I might have taken a rest day. Even once we were out and walked our first 3/4 mile (as usual), I had to convince myself to "just run a half mile." Then, when I hit the half, it was "just another half mile." I did that until I hit 2 miles and then told myself it would just be silly not to do a last quarter mile. It got me through and my pace was decent (for me). Some days I just have to remind myself how much better I am going to feel when I am finished in order to get me started.
@MobyCarp I don't think I would want to do a cooking show either. I don't think I would want to do any kind of "show" really. I think some chefs can be snobby, but there are probably snobs for everything that people can be passionate about. For me, I love food. I like to have fun with cooking, try new things and experiment with new flavors. Does that make me a foodie? I don't know. It does make me well fed though!
@7lenny7 Good article! I don't read a lot of that kind of thing either, but that one did strike a cord. Thanks for sharing!1 -
Date Miles today - Miles for October
10/1 20 miles - 20
10/2 REST DAY
10/3 8.1 miles - 28.1
10/3 5 miles - 33.1 << Daily Double
10/4 9 miles - 42.1
10/4 5 miles - 47.1 << Daily Double
10/5 5 miles - 52.1
10/6 10.5 miles - 62.6
10/7 5 miles - 67.6
10/8 17 miles - 84.6
10/9 REST DAY
10/10 13.1 miles - 97.7
10/11 9 miles - 106.7
10/11 4 miles - 110.7 << Daily Double
10/12 5 miles - 115.7
10/13 9.3 miles - 125
10/14 4 miles - 129
10/15 15 miles - 144
10/16 REST DAY
10/17 7 miles - 151
10/18 7.25 miles - 158.25
10/19 4 miles - 162.25
10/20 7 miles - 169.25
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
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Small loop today (4.2 miles). It's weird starting out in the dark. My back is giving me a little bit of grief the past couple days, so I'm doing extra stretching. Hopefully this weekend I can get out to REI and start using my gift card. So looking forward to that.
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